Wednesday night was roller derby practice. Skated from a little after six to just up to nine when one of my fellow fresh meaters went down and broke her ankle in three places! My heart goes out to her! It is so frustrating to have a goal that you are working towards and then get a huge obstacle placed in your way. Her will is strong and I know that she will pull through this and be on her skates again. As for myself, even though I fell my fair share of times at practice, I am proud to say that I always fell correctly (no new bruises!). This was a big step for me. Being on my skates is feeling more natural every time I skate and I am confident that my skills will just keep improving.
Thurs, July 21st
4 rounds
8 thrusters 135#/95#
8 burpees
8 power cleans
8 pullups
time 23 something???? Out of town and forgot to look closely. I did all of the moves as rx just with 65#. This wod was especially hard on my breathing. The moves themselves were just fine, but I needed time in between to breathe. Don't ever take the ability to breathe for granted.
It's now Friday and I am in the Minneapolis hanging with my friend Traci and waiting to run the Warrior Dash on Sunday. Got a shitty wake up call this morning telling me that my GI Dr appointment that I had bee waiting well over a month for has to be cancelled and rescheduled for Aug 14th. Cannot express how mad, frustrated, and sad I am. I have been yearning to go to this appointment and get things figured out with my throat/breathing issues. Guess I will be suffering for another three weeks at least. Mother Trucker! Anyhow, must press on. Warrior Dash will be fun. Hopefully my breathing will be somewhat ok. Pictures will surely follow.
Friday, July 22, 2011
Wednesday, July 20, 2011
Crossfit Football Wod
7 rounds
3 deadlifts
3 hang power cleans
-try to increase weight each round
-rest as needed in between rounds
-do 5 penalty burpees each time the bar is set down during a round
45#/55#/65#/75#/85#/95#/105#
Kept it light to start and progressed. I am truly unsure of a single heaviest hang power clean, so we will have to try and measure that soon. No penalties. Was fun and fast. Next time will start heavier. Freddy from One World like CF Football for weight programming, and I am thinking I will be giving it a try. Some of the posted wods used sledgehammers and sleds which we don't have, so I will be cherrypicking the wods for equipment that we carry. Coached a few fellow CF'ers through Manion today. Nate killed this wod! Rx'd it with a great time-top for our gym. Sweetness Nate!!!!
3 deadlifts
3 hang power cleans
-try to increase weight each round
-rest as needed in between rounds
-do 5 penalty burpees each time the bar is set down during a round
45#/55#/65#/75#/85#/95#/105#
Kept it light to start and progressed. I am truly unsure of a single heaviest hang power clean, so we will have to try and measure that soon. No penalties. Was fun and fast. Next time will start heavier. Freddy from One World like CF Football for weight programming, and I am thinking I will be giving it a try. Some of the posted wods used sledgehammers and sleds which we don't have, so I will be cherrypicking the wods for equipment that we carry. Coached a few fellow CF'ers through Manion today. Nate killed this wod! Rx'd it with a great time-top for our gym. Sweetness Nate!!!!
Tuesday, July 19, 2011
Manion
Manion Hero Wod
7 rounds
400 m run
29 backsquats 135#/95#
Time 28:38 4 rnds 95# sub 2 minutes of single skips for running
The temp here was beyond crazy and let's not even mention the humidity. Felt that it was in my best interest to stay indoors and, unfortunately, the tread mill and I are not on the best speaking terms. Manion died on my late brothers birthday. I would have to say that if it's your time to go, in my opinion, it was a good day to die.
7 rounds
400 m run
29 backsquats 135#/95#
Time 28:38 4 rnds 95# sub 2 minutes of single skips for running
The temp here was beyond crazy and let's not even mention the humidity. Felt that it was in my best interest to stay indoors and, unfortunately, the tread mill and I are not on the best speaking terms. Manion died on my late brothers birthday. I would have to say that if it's your time to go, in my opinion, it was a good day to die.
Monday, July 18, 2011
Loving those derby bruises!
Sunday, July 17th
Skated for four hours at derby practice! Getting better, slowly, but surely. Made a couple new bruises. It's sorta like making friends, painful at times, but fun. The temp here was 105, so we were all sweating like pigs. Super sexy!
Monday, July 18th
3 rnds
overhead squats 135#/95#
50 double unders (sub 150 single skips)
time 9:18 85# and single skips
Would have done 95# if not for stupidity of elbow. Going to Dr. today. Thanks to Loic for calling me out on my lack of trying the double unders. Next time, promise. My times are slow anyhow and I am totally guilty of not wanting to slow them down further with my pathetic double unders. Bad Mel. Will be putting myself into a time out pronto!
Skated for four hours at derby practice! Getting better, slowly, but surely. Made a couple new bruises. It's sorta like making friends, painful at times, but fun. The temp here was 105, so we were all sweating like pigs. Super sexy!
Monday, July 18th
3 rnds
overhead squats 135#/95#
50 double unders (sub 150 single skips)
time 9:18 85# and single skips
Would have done 95# if not for stupidity of elbow. Going to Dr. today. Thanks to Loic for calling me out on my lack of trying the double unders. Next time, promise. My times are slow anyhow and I am totally guilty of not wanting to slow them down further with my pathetic double unders. Bad Mel. Will be putting myself into a time out pronto!
Friday, July 15, 2011
Happy Harry Potter Day!!!!
Busy week at the studio with Harry Potter camp and Chris is out of town, hence I am behind on my posts.
Thurs, July 14th
3 rounds
50#/35# dumbbell waiter walk 100 m right arm
30 glute-ham situps
50#/35# dumbbell waiter walk 100 m left arm
30 glute-ham back extensions
Time 16:53 30# dumbbell
I have to say that the 35# would have been doable if my left elbow was not a jerk at the moment. 30# sucked on that side enough as it was. For some insane reason, I thought it was five rounds-thank goodness that B brought me back to reality 'cause three was enough.
Fri, July 15th
Freddy's 46
Take 15 minutes to find your max weight 3 rep backsquat. Then take 70-75% of the weight and complete 46 backsquats for time. Each time you rack the bar you must complete a 250m row at a sprint pace.
Max 3 rep weight was 175# today, with working weight of 120#, two rows and time of 8:23. I love backsquats, but today they felt like dog poop. Ready for my rest day tomorrow!!!!
Thurs, July 14th
3 rounds
50#/35# dumbbell waiter walk 100 m right arm
30 glute-ham situps
50#/35# dumbbell waiter walk 100 m left arm
30 glute-ham back extensions
Time 16:53 30# dumbbell
I have to say that the 35# would have been doable if my left elbow was not a jerk at the moment. 30# sucked on that side enough as it was. For some insane reason, I thought it was five rounds-thank goodness that B brought me back to reality 'cause three was enough.
Fri, July 15th
Freddy's 46
Take 15 minutes to find your max weight 3 rep backsquat. Then take 70-75% of the weight and complete 46 backsquats for time. Each time you rack the bar you must complete a 250m row at a sprint pace.
Max 3 rep weight was 175# today, with working weight of 120#, two rows and time of 8:23. I love backsquats, but today they felt like dog poop. Ready for my rest day tomorrow!!!!
Wednesday, July 13, 2011
A little behind . . .
Sunday, July 10th
Derby practice from 5-8 p.m. Biffed it really good this time. Landed on right hip/buttcheek/shoulder and then whip lashed my head back onto the cement. Now my nice pretty purple helmet has derby rash . . . .so sad! Getting better each time we skate and it looks like fresh meat training has been extended another four weeks, which is very good for me. More time to improve!
Monday, July 11th
5 rounds
400 m run
20deadlifts 145#/105#
20 pushups
10 deadlifts
10 pushups
time 24:56 for 3 rounds Rx
What can I say. My throat was horrible. The running was the worst part. Deadlifts were just fine. Frustrating!
Tues, July 12th
21-18-15-12-9-6-3
strict pull ups
hand stand push ups
I subbed out the pull ups for push press at 65# due to elbow. Didn't help. Just wasn't there today.
Wed, July 13th
800 m run
3 rope climbs (18 pullups)
5 handstand push ups
400 m run
2 rope climbs (12 pullups)
10 hspu
200 m run
1 rope climb (6 pullups)
15 hspu
time 14:11 sub glute-ham situps for pullups due to elbow and hspu were banded. Happy birthday Julie! Birthday burpees were also on the menu. Julie graciously let me sub birthday boxjumps 24":-) What a nice Birthday girl!!!!
Derby practice from 5-8 p.m. Biffed it really good this time. Landed on right hip/buttcheek/shoulder and then whip lashed my head back onto the cement. Now my nice pretty purple helmet has derby rash . . . .so sad! Getting better each time we skate and it looks like fresh meat training has been extended another four weeks, which is very good for me. More time to improve!
Monday, July 11th
5 rounds
400 m run
20deadlifts 145#/105#
20 pushups
10 deadlifts
10 pushups
time 24:56 for 3 rounds Rx
What can I say. My throat was horrible. The running was the worst part. Deadlifts were just fine. Frustrating!
Tues, July 12th
21-18-15-12-9-6-3
strict pull ups
hand stand push ups
I subbed out the pull ups for push press at 65# due to elbow. Didn't help. Just wasn't there today.
Wed, July 13th
800 m run
3 rope climbs (18 pullups)
5 handstand push ups
400 m run
2 rope climbs (12 pullups)
10 hspu
200 m run
1 rope climb (6 pullups)
15 hspu
time 14:11 sub glute-ham situps for pullups due to elbow and hspu were banded. Happy birthday Julie! Birthday burpees were also on the menu. Julie graciously let me sub birthday boxjumps 24":-) What a nice Birthday girl!!!!
Saturday, July 9, 2011
shoulder press
5-5-5-5-5
45#-55#-65#-70#-75# and then singles to 90#
overhead squat
5-5-5-5-5
65#-75#-85#-90#-95#
Love lifting! After months of not lifting, I have done lots of weighted lifts this week and my thighs can tell. I swear that they are swollen! What better way to make them feel better than to lift some more! B and Mark once told me that if an area is sore, instead of babying it, work it out and the soreness will get better faster. Totally true! And really, once you get going and the muscles are warmed up, you really don't feel the soreness.
Will be investigating various lifting programs and starting one soon. Not sure which will help me reach my goals the best and fastest. Will post along with regular wod. Any feedback of what program you like is appreciated. Have a great weekend!
5-5-5-5-5
45#-55#-65#-70#-75# and then singles to 90#
overhead squat
5-5-5-5-5
65#-75#-85#-90#-95#
Love lifting! After months of not lifting, I have done lots of weighted lifts this week and my thighs can tell. I swear that they are swollen! What better way to make them feel better than to lift some more! B and Mark once told me that if an area is sore, instead of babying it, work it out and the soreness will get better faster. Totally true! And really, once you get going and the muscles are warmed up, you really don't feel the soreness.
Will be investigating various lifting programs and starting one soon. Not sure which will help me reach my goals the best and fastest. Will post along with regular wod. Any feedback of what program you like is appreciated. Have a great weekend!
Friday, July 8, 2011
Back Squats Baby!
Backsquats
5-5-5-3-3-1-1-1
95#-115#-135#-165#-175#-185#-185#-fail at 195#
It has been way too long since I have done backsquats, and boy did I miss them. I was happy to see that I had not lost any of my weight, and actually felt like I could go more at another time. 195# just wasn't as deep as should have been and I stalled on way up. Need to really work on "seeing the lift completed" before I start. It's silly, but sometimes the higher numbers make me loose my confidence. Maybe it's just a gradual progression. When I started trying higher box jumps, it also freaked me out, but once I did them, I was fine. It truly does help if I have someone coaching/cheering/yelling me to go deeper, add more weight, etc. Hint, hint to my lifting buddy and coach. Will be setting some lifting weight goals and working on them weekly before or after my wods. If I want to progress, I need to challenge myself to do more as I have in the past. True, I am at the gym working out all week long, but as anyone who knows me will tell you, I am very impatient when it comes to things that I want. I'll work my ass off to get there, but there needs to be results. On a lighter note, the Warrior Dash is only a few weeks away. I am very excited to run and play in the mud! Even though I am running by myself that day, I am feeling the urge to dress up all crazy. From the pics that I have seen, it is sorta a tradition (there is a prize for the craziest costume). The true question is, what do I want to get all muddy and possibly ruined? Cute pic-don't all men want to be married to a Crossfit girl?
5-5-5-3-3-1-1-1
95#-115#-135#-165#-175#-185#-185#-fail at 195#
Thursday, July 7, 2011
The road less taken . . .
5 rnds
9 pullups
15 pushups
21 overhead squats 65/45#
mel's version
5 rnds
9 glute ham situps
15 banded handstand pushups
21 overhead squats 65#
time 28:25
Sometimes you just have to do things your own way! That stupid elbow is still grumpy and didn't like my pullups at all. For that fact, the overhead squats didn't feel great either, but not bad enough to not do. Does that make any sense? I have missed doing them so much!
The first two pics are the reason that my jeans feel a little snug this week-but it was oh so good! We ate lots of veggie burgers and hot dogs (and way too many sweets!!!). The picture with my boys, husband, and the extremely tall guy is from the Red Garter Saloon in Hill City. They do a comedy, wild west gun show which the boys absolutely loved. The tall gentleman is Big Dave. He's a staggering 7'2" and used a bull whip in the middle of the street to entice tourists into his show. My youngest son was more that a little afraid of him. Last pic is of me and my boys at Rushmore. Fun times!
A little report on the five fingers. After trekking all over the SD hills and back, I declare that I am in love with them! Didn't run anymore in them, but did some hiking and all over wandering. Very comfortable.
9 pullups
15 pushups
21 overhead squats 65/45#
mel's version
5 rnds
9 glute ham situps
15 banded handstand pushups
21 overhead squats 65#
time 28:25
The first two pics are the reason that my jeans feel a little snug this week-but it was oh so good! We ate lots of veggie burgers and hot dogs (and way too many sweets!!!). The picture with my boys, husband, and the extremely tall guy is from the Red Garter Saloon in Hill City. They do a comedy, wild west gun show which the boys absolutely loved. The tall gentleman is Big Dave. He's a staggering 7'2" and used a bull whip in the middle of the street to entice tourists into his show. My youngest son was more that a little afraid of him. Last pic is of me and my boys at Rushmore. Fun times!
A little report on the five fingers. After trekking all over the SD hills and back, I declare that I am in love with them! Didn't run anymore in them, but did some hiking and all over wandering. Very comfortable.
Wednesday, July 6, 2011
Happy Late 4th of July!
The Black Hills of South Dakota are absolutely amazing! Breathtaking scenery, adventures for the whole family, and just good clean fun. My family has been visiting the same spots in SD for about 80 years, since my Great Grandma Ester had her children, so we are steeped in tradition and even some secret family spots where pennies have been pounded into the rocks on every trip. AKA Penny Rock. This trip was my youngest son, Garver's first time to pound pennies at Penny Rock and my other boys had lots of fun finding old pennies, blackened with time.
The weather was mainly cooperative, giving us plenty of time to go play.The downside of all of the playing is all of the eating! Dang those vacations and the good food (and beverages!). Just got back to the gym this morning and working on Morrison, when things got turned around a bit. It is going to be a don't ask, don't tell wod. Tomorrow will be better:-)
Here is a few handstand photos from the trip. I completely embarrassed my husband at Mt. Rushmore by having him take the pics. Silly boy! If you look closely, you can see the bottom of the faces by my feet. Lol!
The weather was mainly cooperative, giving us plenty of time to go play.The downside of all of the playing is all of the eating! Dang those vacations and the good food (and beverages!). Just got back to the gym this morning and working on Morrison, when things got turned around a bit. It is going to be a don't ask, don't tell wod. Tomorrow will be better:-)
Friday, July 1, 2011
Free & Clear!!!
Thurs, June 30th
3-3-3-3-3-3
deadlifts
95-115-135-155-165 and then singles of 175-185, failed at 195
Got the OK from my Dr.'s to lift weights again! Yeah!!! Still watching the breathing stuff. In a year, once swelling is all gone, we will revisit and if not groovy, then it's off to Mayo to meet a new Dr. Genetically speaking, my nasal structure sucks. Easing back into the weights. Numbers will improve shortly.
Fri, July 1
redo of earlier week wod
15 handstand pushups
15 glute ham situps
400 m run
10 hspu
10 gh situps
400 m run
5 hspu
5 gh situps
400 m run
time 11:09
Elbow is still angry, so we revisited this WOD with Loic. Ran for the first time in my five fingers. Overall, it felt very good despite running on cement. Shins hurt just a little afterward. Just a thought, but I may be in love with these shoes. Is it too soon to say love? We've only known each other for three days . . .
Going down to the Black Hills for the weekend camping. So very excited as I have not been there in many years and spent lots of time in Hill City as a kid. The boys are stoked! Look forward to some hiking, biking, and walking through streams looking for crayfish (and according to my oldest son, gold). Look for lots of photos next week. Have a great 4th of July-be safe!
3-3-3-3-3-3
deadlifts
95-115-135-155-165 and then singles of 175-185, failed at 195
Got the OK from my Dr.'s to lift weights again! Yeah!!! Still watching the breathing stuff. In a year, once swelling is all gone, we will revisit and if not groovy, then it's off to Mayo to meet a new Dr. Genetically speaking, my nasal structure sucks. Easing back into the weights. Numbers will improve shortly.
Fri, July 1
redo of earlier week wod
15 handstand pushups
15 glute ham situps
400 m run
10 hspu
10 gh situps
400 m run
5 hspu
5 gh situps
400 m run
time 11:09
Elbow is still angry, so we revisited this WOD with Loic. Ran for the first time in my five fingers. Overall, it felt very good despite running on cement. Shins hurt just a little afterward. Just a thought, but I may be in love with these shoes. Is it too soon to say love? We've only known each other for three days . . .
Going down to the Black Hills for the weekend camping. So very excited as I have not been there in many years and spent lots of time in Hill City as a kid. The boys are stoked! Look forward to some hiking, biking, and walking through streams looking for crayfish (and according to my oldest son, gold). Look for lots of photos next week. Have a great 4th of July-be safe!
Subscribe to:
Posts (Atom)